From Summer Nights to School Mornings: How to Reset Your Child’s Sleep Schedule

With summer winding down, now is the time to help kids transition back to a healthy school-year sleep schedule. Pediatrician Dr. Pilar Bradshaw of Eugene Pediatric Associates says proper rest is essential for growing bodies, strong immune systems, better behavior, and sharper learning. To ease the shift, she recommends moving bedtime earlier by about 15 minutes each night until it aligns with school needs, and limiting screen time at least two hours before bed to help the body produce melatonin naturally. Creating a calm evening routine—like taking a warm shower, reading, or listening to music—can help kids wind down, while dark, quiet rooms set the stage for restful sleep. The American Academy of Sleep Medicine suggests school-aged children get 9–12 hours per night, and teens 8–10. As Dr. Bradshaw puts it, “Adequate sleep equals healthier bodies.”